For time:

1000 rope jumps
200 KB swings 25/35
200 press jacks 15/20 ea.
100 squats
100 situps

This will be a LONG one.  Clock will start exactly on schedule.
You may NOT partition.
Post time to comments.


In early 1999 I was told to "STOP." Stop running my clients from body part to body part in rapid succession. 

"They are breathing too heavy"

"They are doing too many reps."

They are going catabolic (breaking down their muscles)."

"What you are doing isn't safe and/or scientifically condoned."

I was told that I must conform to NASM protocol, or I'd need to find another place to train. They said, "This gym has it's reputation to consider. We can't have one of our trainers using unproven methods." I was chastised heartily, threatened with unemployment and disgrace, then left to my own devices for a while. 

So, I started sneaking it. 

Unfortunately, management anticipated this. Front desk staff (some budding and disapproving trainer types) were told to watch out for my antics. It didn't take them long to catch me and haul me back into the office for, yet another, disciplinary meeting. This became a pattern that would repeat itself for several years. While they didn't like what I was doing (creating GPP) they liked the fact that my clients seemed to love me. Liked my clients' money even more.   

Pretty soon they flexed hard. It was, conform, or move on. I moved on ...

That gym is gone now. Remnants of it still exist though. Some of its former managers and fitness experts are the current managers and fitness experts of other gyms in the area. Want to know something interesting? These managers and experts have all adapted programs and spent big bucks in their facilities to mirror ours. Yep, the very stuff that got me put out a decade ago, is now embraced and replicated (as near as they figure it) at EVERY major facility around. Well, the progressive ones anyway. Want to know how I feel about that?

I have 2 feelings about that.

  1. I'm super glad they've seen the light.
  2. I'm proud they had the courage to change.

 Which brings me to my point of this rather lengthy rant. Things change fast in the health and fitness world. New, better and more efficient/effective programs, products and ideas are coming down the pike almost constantly. I feel bad that most facilities are a decade behind us. I feel bad that it takes them so long to embrace more efficient/effective expertise. I feel even worse for their clients.

In the last 5 years I have seen more change (good change) in the H&F world than I have seen in the previous combined 20 years I've been doing this. Experts around the world are challenging the status quo and bringing forth ideas that are different, better and special. Sometimes these new ideas are just good old fashioned recycled common sense. Below is one of those ideas.

I've done a bunch of research on this essay, but haven't bounced it off of my trusted friends in the medical field yet. As I do, I'll get back to you with their comments. We will always do this for you at GPP. This is our mission. To keep you (and GPP) decades ahead. 

Here is that article which challenges old (established? unquestionable?) ideas. Interested to hear your thoughts. 

De-Iced: The End of the Cold War - Tony Bonvechio


A study in contrast!

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